Heart-friendly dietary choices also can boost health of our brains.

Sep. 7, 2013

THIS GREAT-TASTING SMOOTHIE IS A BRIGHT AND DELICIOUS MIND FOOD

Written by

Amy Clark

Hy-Vee dietitian

The phrase “food for thought” has new meaning. Recent studies are finding heart-healthy foods can also positively affect our brain health and ability to function. Specific nutrients may affect memory, concentration, learning and decision-making. In general, foods good for overall health are also good for the mind.

A nutrient vital for brain function is glucose. The brain, unlike muscles, cannot store glucose, and operates best with a constant, steady supply of fuel in the form of glucose. The best way to supply glucose to the brain is by eating a diet rich in complex carbohydrates, such as whole-grain breads, cereals, pasta and rice, fruits, vegetables, beans and legumes. Breakfast and snacking during the day will also help keep blood glucose levels steady and available for the brain.

Iron is often overlooked for brain function and is lacking in many American diets. Iron is essential for transporting oxygen to the brain, and is needed by the brain to use glucose. Some of the best food sources for iron are lean beef and lamb. The iron found in meat is the most easily absorbed. A way to increase the iron absorption in other food sources is to consume a vitamin-C rich food with the iron-containing food, such as orange juice with an iron-enriched breakfast cereal.

Omega-3 fats, well-known for heart-health benefits, are also important for the brain as they help keep the blood vessels and cell membranes healthy. Omega-3 fats are found in salmon, tuna, sardines, herring and lake trout, and also walnuts and flax seed. Some studies have found even one serving of fatty fish every month may lower your risk for stroke.

Antioxidants found in bright-colored fruits and vegetables, especially blueberries, strawberries, spinach and broccoli, may help protect the brain.

Last, but not least, proper hydration is essential for these nutrients to reach the brain. Studies have found even slight dehydration may slow the time nutrients take to reach the brain, resulting in possible short-term memory lapses. Keep in mind, these findings are new and more studies are needed to confirm the effect food may have on the brain.

Enjoy the great-tasting “smoothie for the brain” for breakfast or a snack.